Fitness and nutrition: seven major nutrients
Meal Pyramid:
Contains seven major nutrients needed by the human body: protein, carbohydrates, fat, vitamins, minerals, water, and dietary fiber.
1. Fitness and protein
Protein is composed of 20 basic amino acids, 9 of which cannot be synthesized by the human body and must be ingested from food, called essential amino acids.
Fish, meat, poultry, eggs, milk, and seafood can all provide complete value protein, while the protein provided by plant foods is generally not complete value protein. The combination of different plant proteins can improve the utilization rate of plant proteins.
The protein requirement of bodybuilders depends on factors such as the intensity, frequency, duration, purpose and muscle size of exercise training. Generally speaking, the protein requirement during the muscle-building period increases to more than 1.6 grams per kilogram of body weight per day. Fat phase protein requirements increase to more than 2 grams.
2. Fitness and carbohydrates (sugar)
Carbohydrates are the main source of energy
Classification: According to the length of the sugar chain, it is divided into monosaccharides and polysaccharides. Monosaccharides refer to glucose, fructose, galactose, etc., which are mainly derived from fruits, milk, honey and other foods; polysaccharides are derived from various staple foods, beans, and root foods.
Energy supply characteristics of carbohydrates: fast energy production; low oxygen consumption; can provide energy through anaerobic fermentation during hypoxia; the metabolites are carbon dioxide and water, which are harmless to the body; and Improve the body's immune function.
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